Welcome to the Harbor Physical Therapy Blog

How to Achieve an Ergonomic Workstation

1. Adjust chair height so that your feet are flat on the floor.
Use footrest if you can’t achieve this.
2. Keep your wrist posture neutral.
3. Keep your monitor between 20 and 40 inches from your face.
4. Adjust monitor so that the center sits at eye level.
5. Place your keyboard so that your upper arms are perpendicular to the floor.
6. Chair is adjusted to keep body supported in an upright position.
7. Back rest is adjusted to fit the lumbar region of your spine.
8. Keep work within 16 inches of your body.

How ergonomic is our Harbor PT employee Liz?

Ergonomic Workstation

Ergonomic Workstation

Posted: November 20th, 2014 under posture - No Comments.

How to Decrease Strain on Your Back While Driving

Sitting for a long period of time can put a strain on your back causing lower back pain. Listed below are some tips to reduce strain on your back while driving.

1. Avoid driving for more than 2 hours. Get out and walk around and stretch your legs.
2. Adjust your seat from time to time.
3. Use a lumbar support or seat cushion.
4. Short drivers can purchase a pedal extension to improve their sitting posture.
5. Use cruise control.
6. Move your seat up to avoid slouching.
7. Heat your seat to provide warmth to your muscles.
8. Ice your back when you get to your destination.

Posted: November 4th, 2014 under General Health - No Comments. Tags: , ,

Free Injury Clinic at Charm City Run Baltimore

Harbor Physical Therapy will be hosting a FREE Injury Clinic at Charm City Run Baltimore on Thursday September 18th at 7:00 pm. Come by and say hi!

Charm City Run Baltimore Injury Clinic

Posted: September 16th, 2014 under General Health - No Comments.

Video- How To Decrease Strain to Your Back When Getting Out Of Bed

Log Rolling Demonstration

Posted: August 13th, 2014 under General Health - No Comments. Tags:

How to Exercise in the Pool

Water walking is an easy way to get an aerobic workout in the pool. You can increase the intensity of your workout by putting your whole body into the exercise. To vary the exercise you can increase the size of your steps, kick the water with each step, touch your knees to your elbows, walk backwards, and walk sideways.

Posted: July 29th, 2014 under exercise - No Comments. Tags:

How To Change Your Diet To Decrease Inflammation

Listed Below are several tips to decrease inflammation provided by Julie Katz, Registered Dietitian

o Limit processed foods
o Limit deep fried foods
o Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and chips
o Eat more fish and less red meat
o Drink plenty of water, fresh 100% fruit and vegetable juice, and herbal teas

Posted: June 26th, 2014 under General Health - No Comments. Tags: ,

Proper Lifting Techniques to Avoid Lower Back Pain

1. Squat Technique
- Get close to the object
- Separate your feet shoulder width apart
- Keeping back straight, hinge at your hips and bend at your knees
- Extend your arms and pick up the object

Squat Technique

2. 1/2 Kneel Technique
- Get close to the object
- Step forward with one leg to position yourself into a lunge position
- Keeping back straight, lower your body
- Extend your arms and pick up the object

Half Kneel Technique

3. Golfers Technique (ONLY for smaller and lighter objects)
- Get close to the object
- Keep back straight
- Pendulum at hip joint in one motion to reach the object
- Extend your arm and pick up the object

Golfer Technique

Posted: June 12th, 2014 under General Health - No Comments. Tags: ,

Quad Stretch

There are several ways to perform a quad stretch. Below is a picture and description of an alternative to the basic standing quad stretch.

Quad Stretch

Quad Stretch

Kneel on the floor with one foot out in front of you. Take a few seconds to get your balance. Reach back and grab your back foot and pull up to get the desired stretch. Hold for 30 seconds. Repeat 2-3 times.

Posted: May 22nd, 2014 under exercise - No Comments.

Video on Neck Exercises

Check out this video on exercises to decrease tension in your neck muscles.

Neck Exercises

Posted: April 28th, 2014 under exercise - No Comments. Tags: ,

ITB Syndrome

Iliotibial Band Syndrome is pain at the outer part of the knee, thigh or hip. It is usually caused by overuse and it is often seen in runners. Other causes may be from excessive pronation of the foot, tight buttock muscles, poor running form, bowed legs or a leg length discrepancy. If you have pain at the outer part of your leg and it continues with daily activities and running, you need to consult a physical therapist.

Posted: March 27th, 2014 under exercise - No Comments. Tags: ,